Superfood list: Squash

So, here's a recipe I found that showcases butternut squash in a slightly different way. It's shepherds pie using turkey as a base and the squash on top, making the whole thing a good deal lighter than the traditional version.

So, why is squash thought of as a superfood?

Squash

• Are they a Superfood? - They're rich is a bunch of vitamins, minerals like: Folic acid; magnesium; vitamin A, fibre and potassium. Oh, they also seem to have omega 3's*.
• What's the hype? - Cancer and heart disease prevention. Protects against muscular degeneration and even against inflammation.
• What's actually proven? - Not really any of the above are proven.
• Is it worth going out of your way to eat it? - Of course! It's amazing! I eat squash all the time. They're packed with nutrients, low in fat, delicious, comforting, sweet and you can spice it up with some lovely different flavours. It's great in salads, with roasts and mashed.

*Omega 3's..... What are they? 

Much like the constantly reference 'anti oxidants' I see omega 3's (or essential fatty acids) mentioned all the time. But what are they and what do they actually do for you? The answer is that they're polyunsaturated fats that can't be synthesized in the body. They seem to be important for everyday metabolism and also linked to brain function. Many other claims such as cancer prevention and helping with cognitive ageing seem to be inconclusive.

So, anyway...  here is my turkey and squash shepherds pie. It's a Nigel Slater recipe. People tend to bang on about Nigel Slater because his recipes are simple but tasty. I do find that when I actually cook them they always seem pretty nice, but the simplicity never appeals to be me on paper. I always pimp them a bit!

For this I used turkey breast mince. I think it would have been more flavoursome if I'd used one that was more thigh meat. The only other thing I changed actually worth mentioning was that instead of flavouring the mash with orange zest I actually added a little lemon zest and ground mace. I did this because I find orange zest in savoury food a bit over powering. I was a bit unsure at first when I tried the mash on it's own but when the dish came together it added a nice complexity which balanced the savoury of the meat mixture and the sweetness of the butternut squash.

Squash and Turkey Shepherds Pie

Serves 2

250g Turkey mince
1/2 While onion
1 clove garlic
7 chestnut mushrooms
200ml Red wine
Dash of Worchester sauce
2 tsp Plain flour
1/2 tsp dried thyme
Salt and pepper
1/2 Large butternut squash
2 tsp Butter
A sprinkle of orange zest (or a pinch of mace and lemon zest)

Preheat the oven at 200C/400F/Gas 6. Peel, seed and roughly chop the butternut squash. Put the pieces of squash in a steamer basket and place over boiling water. Steam for 20-30 minutes until fully tender. They must be soft enough to mash.

Peel and roughly chop the onion. Peel and finely slice the garlic. Warm a little olive oil in a large pan, then add the onion and garlic and cook until pale gold. Cut the mushrooms into thick slices or quarters and add to the pan with the thyme. Fry until softened, then transfer to a mixing bowl.

Add a little more oil to the pan, then, as soon as it starts to sizzle, add the minced turkey. Season generously with salt and pepper and then stir in the flour. Cook for 2-3 minutes, then pour in the red wine and a few shakes of Worcestershire sauce. Simmer at a low temperature for 5 minutes then add the mushrooms and onions. Continue cooking for 5 minutes then tip into a baking dish.
Mash the cooked squash with a potato masher then stir in a generous knob of butter and the grated orange zest (or nutmeg and lemon zest) to taste. Season with salt and pepper.

Pile the mash on top of the turkey, dot with more of the butter, then bake for 35-45 minutes, or until the mash is lightly browned and slightly crisp on top.